4 days
General
Intermediate
Machine strength
Plan Details
The 4 days routine by dovik22 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper body 1
Est. 63 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Tue
Lower body 1
Est. 34 min
4 exercises
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Thu
Upper body 2
Est. 61 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Fri
Lower body 2
Est. 70 min
8 exercises
Machine Single-Leg Press
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Plank
4 Sets
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
